Best and Worst Glute Exercises for Women Over 40

Nikkiey: Want lifted glutes without wasting time? Let me break it down for you.

Let's talk glutes, the muscles that give you strength, stability and, let's be real, a whole lot of confidence. But here's the thing: not all glute exercises are created equal. In this video, I'm breaking down the most popular glute exercises and ranking them on a tier list, from S tier, the absolute best, to D tier, the ones that you can skip. This is your shortcut to building strong, lifted glutes without wasting time on exercises that just don't deliver. Ready? Let's jump in.

First up, we have hip thrusts. This exercise is iconic for a reason. It directly targets the glutes and activates them better than almost any other exercise. Plus, it's incredibly versatile. You can load it up with a barbell or you can modify it with just your body weight. If you're looking for maximum glute growth, hip thrusts are hard to beat. The key is to get a full range of motion and really squeeze at the top. This one is an S tier exercise for sure. It's a must-have in any glute building program.

Next, we have sumo deadlifts. This exercise is a compound movement that targets your glutes, hamstrings and inner thighs. It's great for building overall lower body strength, and the wide stance helps to engage the glutes more than a conventional deadlift will. However, because it's a total body exercise, the glutes don't get as much isolation as they do with other moves. For that reason, this exercise is going to land in the B tier. It's great for variety and strength, but it's not the most glute-focused exercise.

Let's talk about Bulgarian split squats. If you want to feel your glutes working overtime, this is the move for you. It not only builds glute strength, but also improves balance and stability. And the best part: you don't need heavy equipment, just a bench or a step with some dumbbells. But fair warning, this exercise is as brutal as it is effective. This one also lands in the S tier. It's a glute burner and an all-around fantastic lower body exercise.

Now we have bodyweight squats. These are great for warming up or if you're a beginner. They work your glutes, your quads and your hamstrings, but they lack the intensity needed to really build glute strength or size. If you're new to training, these are a good starting point, but for advanced glute growth, you'll need to add resistance. This one is going to land in the C tier. It's useful for beginners or warm-ups, but not enough for serious glute gains.

Next up, we have cable kickbacks. These are an isolation exercise that directly targets the glutes. They're great for sculpting and adding variety to your routine, but they're limited by how much weight you can use. They work well as an accessory move, but they shouldn't be the main focus of your glute workouts. A tier for this one. It's great for overall isolation, but not ideal for building maximum glute size.

Finally, we have jump squats. These are explosive and great for cardio, but they're not very effective for glute isolation. The emphasis here is more on power and endurance rather than building strength or size. If you're short on time and you want a quick burn, they're fine, but for targeted glute growth, there are much better options. D tier for this one. Fun for cardio, but not worth your time if glute building is your goal.

And there you have it: the ultimate breakdown of glute exercises. Now you know which moves to prioritize and which ones to skip, so you can build the strong, lifted glutes that you've been working towards. If you enjoyed this video and you want more videos like this, make sure to like, comment and subscribe. See you in the next one.